ketosis

Is it Keto Fever or Keto Flu?

A few weeks ago, we talked about IF (Intermittent Fasting). The Keto Diet (AKA Ketogenic Diet) is another way of eating that has been around for a while now, though more recently it is starting to become a bit of a craze.

Keto refers to a high-fat, adequate-protein, and low-carbohydrate diet, which forces the body to burn fats rather than carbohydrates as the primary fuel source. A ketogenic diet is/was primarily implemented to treat difficult-to-control epilepsy in children. It was first tested at a Mayo Clinic in the 1920s.

A keto meal may look something like this:

Typical keto-friendly food choices are things like seafood, low-carb vegetables (non-starchy), cheese, avocados, beef, poultry, eggs, coconut oil, olive oil, plain Greek yogurt, cottage cheese (other dairy typically has too many carbs), nuts/seeds, butter, olives, and black coffee/tea.

How does Keto vary from other ways of eating?

Keto

60-75% Fat

15-30% Protein

5-10% Carbs

Mediterranean

~35% Fat

~25% Protein

~50% Carbs

Paleo

~40% Fat

~40% Protein

~20% Carbs

The Ketogenic Diet is about trying to get into ketosis

It can take anywhere from 2-7 days for the body to enter ketosis depending on the person. This happens when the body doesn’t have enough carbohydrates for energy and uses up the glucose storage. During ketosis, the body starts making ketones, which happens through the oxidation/burning of stored fat.

I want to try the Keto Diet. What can I expect?

With any major diet change, there is generally an adjustment period for the body, however it does seem that this transition is a little more severe with Keto than many diets. During the first week you may experience IBS like symptoms and tiredness. The lack of quick energy from carbohydrates causes the tiredness and has been coined the “keto flu”. Other symptoms can include lightheadedness, nausea, mental fog, cramps, headaches, bad breath and diarrhea. Some of this may be due to reduced fiber and insufficient micronutrients, so it’s important to be aware that you’re doing what you can to fill those gaps.

On the plus side, people often find they can lose weight because healthy fats and lean proteins will keep you more satiated, so eating less is a natural side effect. Also, fats and protein have a higher thermic effect meaning it takes your body more energy/calories just to break the food down.

That sounds like a lot of symptoms, is it worth it?

Frankly, people do often report success. Many see results on the scale rather quickly because when you eat more carbs your body retains fluid. This is one reason why weight comes off quickly with keto initially. Results can continue for a while, but it should be noted that in the vast majority cases people report not being able to stick with it long term.

What else should I know?

Unfortunately, and similar to the “eat less and exercise more” mentality, muscle loss often accompanies the relatively quick weight loss. This can be misleading if the scale is your only source of measurement. Make sure to check with your doctor before beginning any nutrition regimen, but in particular with keto, heart and kidney damage has been observed due to low electrolyte levels (sodium, magnesium, potassium). Keto is not recommended for those with high blood pressure or diabetes. Keto can cause more calcium to be lost in the urine, which can lead to a decrease in bone density over time and increased risk of osteoporosis.

The summary: As with any way of eating, everyone is different, and results will vary depending on your body. This short-term fix may be right for some, but not everyone.

Ellipse Fitness does not endorse the Ketogenic Diet, nor do we view it as a sustainable approach to nutrition, check out these other great blog articles for more of our philosophy on how to make changes that will last you a lifetime!

Ellipse Fitness “Nutrition” Blog Posts

Fast Facts: Intermittent Fasting

We receive quite a few questions on intermittent fasting. It’s certainly a buzz word today. Well start by saying intermittent fasting has a place in the nutrition and health world and can be right for some people, but before starting any trendy protocol, make sure to start by cleaning up your daily habits. Tossing out the processed foods, limiting sugar and flour intake, and getting back to the basics of vegetables, protein, fruit, and a little bit of healthy fats. For many, simple changes that are CONSISTENT are all that is needed. It’s amazing what can happen when we take these simple steps. Want to know more about eating simple? Try SSSimple Eating: Shake, Salad, Starch basics.

If you feel your portions and quality of food are on par, listen up as we talk more about intermittent fasting, and maybe it could help you break through a plateau.

What is Intermittent fasting?

In its simplest form, intermittent fasting is setting aside a chunk of hours in a day where you fast and a chunk of hours for “feasting”. The most common protocol is a 16/8. This means you fast for 16 hours and eat within a specific 8-hour window like 10 am – 6 pm for instance. This would essentially be skipping what most call breakfast, and cutting out after-dinner snacking. If you have followed the Ellipse Shake, Salad, Starch program, you’ll see that you “ride the fast” and then your first meal of the day is breakfast, whatever time that may be.

Another common format is to satisfy all of your daily nutritional needs in one sitting, essentially taking 24 hours off between feasts. As you can see, when it comes to intermittent fasting, finding a protocol of fasting vs feasting that works best for your body is key. If you choose to go this route, play around with different time frames and fast periods to see how your body responds. Be aware of your energy levels throughout the day and pay attention to signs of fatigue as there is no “one-size-fits-all” method. No matter your fast type, be sure to stay hydrated during fast time!

Why choose intermittent fasting?

Intermittent fasting doesn’t necessarily tell you WHAT foods to eat, just when, which can make it a straightforward, easy to follow plan. Intermittent fasting can help teach your body to use the food it consumes more efficiently. Your body can learn to burn fat as fuel when you deprive it of constant grazing/calories. And of course because you are restricting the time intervals that you eat, over the course of a week most people naturally eat less calories which is part of the reason this method has worked for many.

This method can make your life simpler by having fewer meals to plan for. Some research has been done on animals regarding intermittent fasting but long-term data is not yet available. Our friends at Precision Nutrition do not recommend intermittent fasting for pregnant women, people with disordered eating, chronically stressed people, people who doesn’t sleep well, or someone new to diet and exercise.

In Closing…

Like any way of eating, intermittent fasting can be effective for some, but no process works the same for everyone due to all of our unique bodies, lifestyles, and more. What is important is finding the system that works for you to improve health, performance, and happiness!

Now we know we mentioned it already, but if you struggle with maintaining healthy eating habits you’ve got to check out our new SSSimple Eating guide!

This 58-page guide will show you, step-by-step, how to reach YOUR goals using YOUR preferences, and following YOUR rules without expensive, unrealistic meal plans or fad diets!